As the weather gradually warms up, holiday plans have begun. While we are talking about reservations and holiday shopping, the questions in our minds are how we will lose weight and how we will look fit in the colorful bikinis we bought. Here's how to stay in shape as we enter the summer. Here are a few suggestions to help you:
1.Shrink your portions
The best way to reduce the calories you consume is to control portions and eat smaller but high-nutrient-dense plates. Make sure to have a protein source at every meal (such as cheese, eggs for breakfast, meat, chicken, fish or legumes for lunch and dinner). There should be plenty of vegetables on the other side of the plate, so that they will regulate the functioning of your intestines and provide you with fullness with their pulp.
2. Consume Snacks
The small meals you consume between meals will keep you full. It protects against overeating at the next meal. If you say that you cannot control what you eat at meals and you do not know how to get enough once it is on the table, the easiest solution for you is to consume dairy products and fruits or dairy products and nuts as a snack. Of course, adhering to portion sizes..
3. Consume whole grains as carbohydrates
Carbohydrates are golden nutrients in ensuring satiety and blood sugar control, of course, if the right carbohydrate is preferred..White Bread, all kinds of pastries made from white flour, rice pilaf, pasta, ravioli, and biscuits may satisfy you at that moment, but later on, they cause your blood sugar to rise and fall rapidly, causing you to get hungry quickly and not being able to control what you eat. For this reason, carbohydrates include whole grain products, Try to consume bulgur pilaf and foods prepared from whole wheat flour.
4. Consume at least 2.5 liters of water a day
Water consumption is the most effective way to achieve weight loss. It can be much more effective than you think. When you increase your daily water consumption, you can control your non-physical hunger, regulate the functioning of your intestines, support weight management and burn fat more easily.
5.Increase your movement
Be careful what I eat If you say that you exercise, drink water, but still cannot lose weight, you may not be able to adjust your energy balance. To increase the energy you spend, you should increase your physical activity. Researchers say that at least 150 minutes of physical activity per week is effective in terms of weight loss and healthy living. That is, at least half an hour a day. Brisk walks or a favorite exercise will support your weight loss.
5.Do not try to lose weight quickly
Rapid weight loss is dangerous both for the activity of your organs, that is, for your health, and can negatively affect your psychology. Losing the weight you gained quickly in the long run will tire your body; It may cause complaints such as weakness and fatigue and disrupt compliance with the diet. It may even harm your body in a much more dangerous way. Although it varies depending on metabolic rate, gender, motivation in the diet, and whether it is an organic disorder or not, the weight loss we call ideal is around 4-5 kg per month on average. Unfortunately, weight loss much higher than this does not mean fat loss, but a lot of muscle and water loss. This causes you to start gaining weight as soon as you stop the diet and wears out your psychology with weight gain and loss, which becomes a vicious cycle.
Your main goal is not to lose weight in a short time; Let's lose weight by being full and eating right, nourishing the soul and adapting healthy nutrition to your life. Have a sunny and peaceful summer..
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